Winter Running – Tips and Advice

• Do a short warm-up run of 10-15 minutes near your home or car, so you can shed a layer – remember to dress for the second mile! You’ll likely be warmer than you think once you’ve started.
• Dress in layers to stay warm and allow for easy temperature regulation. Start with a moisture-wicking base layer, add a insulating layer, and finish with a windproof and waterproof outer layer. 
• Wear a hat or headband to keep your ears warm, and gloves or mittens to keep your hands warm
• Be aware of the route you’ll be taking, could it be slippy or muddy? Do you need to wear grippy trail shoes? Avoid trying a new route if it’s very cold/icy/dark unless someone knows where you’re heading!
• Stay hydrated, even if you don’t feel thirsty – you’ll still be sweating.

Running in the winter can offer several benefits, both physical and mental. Here are some of the benefits of running in the winter:

• Burns more calories: Running in the cold weather can help you burn more calories as your body works harder to maintain its core temperature
• Boosts your metabolism: The cool temperatures can actually rev up your metabolism and help change your body composition
• Improves your immune system: Running in the cold weather can help boost your immune system and make it more resilient to winter ailments.
• Provides a great cardiovascular workout: Running in the cold weather can provide a great cardiovascular workout and help improve your overall fitness level

Mental Benefits:

• Improves your mood: Running in the cold weather can help improve your mood and make you feel better mentally
• Decreases the impact of seasonal sadness: Running in the cold weather can help decrease the impact of seasonal sadness and depression
• Provides a sense of peace and clarity: Many runners describe winter running as a simultaneously soothing and invigorating experience

Winter Running Gear:

• Moisture-wicking base layer: This layer should be snug-fitting and made of a moisture-wicking material like merino wool or synthetic fabric to keep sweat away from your skin and prevent chill – Our suggestion is here.
• Insulating layer: This layer should be thicker and provide warmth. A 1/2 or 1/4 Zip is a good idea as you can zip down if you get too hot. This Ronhill option also has reflectivity, perfect for those dark nights/mornings. You can find the men’s here and women’s here.
• Windproof and waterproof outer layer: This layer should protect you from the elements. Look for a jacket or vest made of a breathable, waterproof material like Gore-Tex. We have quite a few options available, from OMM to Ronhill.
• Hat or headband: Look for a hat or headband made of a moisture-wicking material like merino wool or synthetic fabric to keep your ears warm and prevent heat loss, you can shop our selection here.
• Gloves or mittens: Look for gloves or mittens made of a moisture-wicking material like merino wool or synthetic fabric, with insulation for warmth, you can shop our selection here.
• Trail trainers: Certain routes/terrains may require extra grip, we have trail, fell and hybrid options so it’s important you discuss with an expert about what would be best for your training. Remember, no trainers are good on ice so avoid at all costs, but trail trainers can help with snow, mud and wet weather! You can shop our wet weather options here, but we’d always recommend coming in for a free fitting beforehand.
• Waterproof socks: For those who are worried about getting wet, cold toes – be sure to check out Sealskin socks, they’re 100% waterproof and very comfortable to wear! If your feet get hot we’d recommend that you stick to the warmer weather options.
• Safety! Safety is key, please ensure you’re visible on the roads and remember to visible from the front AND back – a lot of runners forget this. Check our safety range here.

By following these tips and investing in quality gear, you can stay comfortable and safe while running in the winter. Remember to listen to your body and adjust your clothing as needed to stay warm and dry.